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Training Log Archive: NSW Stinger

In the 31 days ending May 31, 2008:

	activity	#	time	miles		km		+m
	MTB Cycling	8	21:13:10	211.09		339.72		720
	Running	10	10:10:01	58.72		94.5		1650
	Orienteering	3	3:42:40	20.41	(10:55)	32.84	(6:47)	725
	Kayaking	3	2:53:34	16.9	(10:16)	27.2	(6:23)
	Total	21	37:59:25	307.12		494.26		3095
averages - sleep:6.9

6:35

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Monday May 26, 2008 #

Kayaking intervals (Hazelwood Pondage) 1:02:34 [4] 10.7 km (5:51 / km)
slept:8.5 shoes: Fenn Millennium

Lunchtime paddle with Kathryn. 10mins wu. 3 x 10 x 30secs on/off with no resistance. Haven't been paddling much lately but felt ok. Beautiful, warm and calm day.

Sunday May 25, 2008 #

Running long (Mt Macedon) 2:10:00 [3] 21.0 km (6:11 / km) +800m 5:12 / km
slept:9.0 shoes: Nike Bowerman

Long run with kathryn and Jarad. From Stanley Park, up the walking track to the Cross, then around mountain on walking track. Climbed up over camels hump and scrambled down the cliffs on the other side. Continued on walking track for full circuit and over another hill before the finish. Felt pretty good for most of it, but the mountain was hard work setting a pace so K and J wouldn't pass me.

MTB Cycling (Woodend) 1:25:00 [3] 20.0 km (4:15 / km) +400m 3:52 / km
shoes: Cannondale Rush

Wombat track loop with Jarad at a good pace. Struggled a bit on the hills cos I was carrying a pack

Wednesday May 21, 2008 #

MTB Cycling (Delburn to Hazelwood) 2:10:00 [3] 40.0 km (3:15 / km)
shoes: Cannondale Rush

From Delburn to Todds, partly through forest, mostly on roads. Very cold night.

Tuesday May 20, 2008 #

Note
(rest day)

Monday May 19, 2008 #

Running (Macedon) 35:00 [3] 7.0 km (5:00 / km)
shoes: Nike Bowerman

morning run in Macedon. Feeling quite good but calves are sore.

Sunday May 18, 2008 #

Orienteering race (Mt Pearson) 1:38:43 [5] 15.69 km (6:18 / km) +550m 5:21 / km
shoes: VJ twisters

SILVA NOL 12- Long
Found 1 ok but was pretty unsure of route to 2. Took left route, but lost 30secs in circle. Lost another 45-60secs at 5, but got into a better routine by 11 where I caught Ryan Smyth. Looked hard a route to 12 but decided there was nothing but go hard and straight. Leon joined our group after 12, and i was feeling pretty strong towards 13 so really started to push hard. Had a gap on the others at 17, but Ryan caught back up when i got stuck in some scrub on route to 18. Finally tired a bit at 18 but kept pushing to the end and caught Bruce at the finish.
2nd just over a min behind Rob Walter. I was really happy with parts of this race, particularly the tough hilly sections. I don't have the top end speed, but I don't think I've run too much better than this.

Saturday May 17, 2008 #

Event: Sun Coast Classic & WOC Selection Trials

Orienteering race (Little Childs Creek) 18:02 [5] 3.4 km (5:18 / km) +40m 5:01 / km
slept:9.0 shoes: VJ twisters

SILVA NOL Sprint
Tough 1st leg. I considered going around the green but didn't correct bearing quick enough and went thru instead. Fortunately i think this was fastest. 2 and 3 were ok, then saw Wild Bill Hawkins at 5. Looking at the splits I was winning by 11secs but from here it went all downhill. Will was running faster than me, but like a headless chook. I couldn't get away so we didn't hit a control for the rest of the course. Very disappointing. Finally a sprint i could do well at and I screwed it.

Orienteering race (Little Childs Creek) 35:55 [5] 5.75 km (6:15 / km) +135m 5:35 / km
ahr:187 max:196 shoes: VJ twisters

SILVA NOL 11- Middle
Difficult 1st control but happy to hit it, and win the leg. Perfect run through to 5 and picked up Nick Andrewartha, James Sheldon and later Callum Fagg joined our pack. The young boys ran strongly to 6 and when I hesitated before the control they lead me into it. Decided to run right about the green to 7, but don't know why i didn't go left- that looked much better. We ran really well through to 13 (where I lead by 36secs) but then lost nearly 2mins on 14. I was leading and didn't see the crossing point thru the dark green and instead ran right looking for a good crossing point. When I ran up the hill to 14 I climbed over a rocky spur and thought I was still on line, but actually off to the right a bit. We found a lot of bare rock on top of the hill and i thought I was to the left but we were too far to the right. My map around 17 was torn and I couldn't read the detail so we lost 20-30secs here too. Ran really hard to the end and spread out the pack a bit.
Really happy with my performance, even if I didn't win. I can't remember being so in control for a long time. Even read my control descriptions. And it was fun running with the juniors, and they did their fare share of work.

Friday May 16, 2008 #

Running (Delburn) 31:48 [3] 6.2 km (5:08 / km) +150m 4:35 / km
slept:4.0 shoes: Asic 2110

morning run around the plantations. Feeling good

Thursday May 15, 2008 #

MTB Cycling (Churchill to Traralgon) 1:30:00 [3] 34.0 km (2:39 / km)
shoes: Cannondale Rush

Morning ride on MTB from Churchill. First part through some forests, but the rest on shoulder of road.

Wednesday May 14, 2008 #

Running (Goolibri) 31:13 [3] 6.0 km (5:12 / km)
slept:5.0 shoes: Nike Bowerman

Morning run from Goolibri. Great morning and legs felt ok.

Tuesday May 13, 2008 #

Note
(rest day)

Didn't run in morning and then at ACTAS coaches retreat for rest of day

Monday May 12, 2008 #

MTB Cycling intervals (Bruce Ridge) 1:00:00 [4] 16.5 km (3:38 / km) +320m 3:19 / km
shoes: Cannondale Rush

Afternoon ride from Shep and Jo's to Bruce ridge. Then did short hill intervals standing up. Recovery was downhill and undulating single trail. On the 2nd lap I decided this would be a good session for a single speed so left the bike in the same gear for the rest of the session. I really struggled for the last 5 reps but made it through. Great session. Really tough, but specific and the single track got harder as I got tired.
49; 2.14
49; 2.12
50; 2.10
50; 2.14
51; 2.16
53; 2.16
54; 2.18
54; 2.20
54; 2.26
54; 2.27
Now I know remember what Lactate tastes like...

Sunday May 11, 2008 #

Orienteering (Badja) 1:10:00 [3] 8.0 km (8:45 / km)
shoes: VJ twisters

ACT State League. I ran with Kathryn. I forgot how good this area is, then the course was nice and fun.
Didn't notice any misplaced controls Fatrat and Mace.

However we had a recommended stop at The Loft Cafe in Cooma. Waited 10mins and still not served, had to ask at counter to which they replied- there is table service. And kathryn's latte was more like a babychino in a glass.
Service 2/10, Coffee 2/10.

Saturday May 10, 2008 #

Running hills (Mt Tennant) 43:03 [4] 6.0 km (7:11 / km) +700m 4:32 / km
shoes: Nike Bowerman

Australian Mountain Running Champs. I ran 6km, climbing 700m at a reasonable pace. Felt ok, but glad I didn't have to race. Too much like hard work.
Great result for Kathryn who was 3rd, and Troy 2nd.

Running hills (Mt Tennant) 54:00 [2] 6.0 km (9:00 / km)
shoes: Nike Bowerman

The very unenjoyable descent

Friday May 9, 2008 #

Note

I haven't been on AP much lately so I have some great news for my AR career. Next month i'll be racing a 4-day AR World Series race in Ireland (www.anturasmor.com) with Richard Ussher's Adventuresportnz.com team. They are one of the best teams in the world and it is a fantastic opportunity for me.
Also the Mexican Stingers have found a new sponsor. Blackheart.com.au. They primarily sell outdoor equipment to the defence forces but have plenty of other plans for the future. We will have support from Salomon, Suunto, BodyScience and hopefully a few more companies. So things are certainly looking up, and finally I don't have to pay for all the costs myself :-)

C • sweet 3

MTB Cycling (Delburn to Churchill) 1:56:35 [3] 43.61 km (2:40 / km)
shoes: Cannondale Rush

From Delburn along Ten Mile Creek Road to Darlimurla. On the rail trail to Boolara, then north on some roads and back into the forest. Found some nice flatish tracks then steep climb over Creamery rd. Across thru more forest and back thru some farms to Creamery Rd, Yinnar then to Churchill.
The lighter pack meant I felt much quicker today.

MTB Cycling (Delburn to Churchill) 1:56:35 [3] 43.61 km (2:40 / km)
shoes: Cannondale Rush

Thursday May 8, 2008 #

MTB Cycling (Delburn to Mirboo North) 2:10:00 [3] 37.0 km (3:31 / km)
slept:8.0 shoes: Cannondale Rush

Afternoon ride. Was a bit wet and sloppy but otherwise not too bad. Along Ten Mile creek road to Darlimurna. Then found the rail trail I was looking for that took me into Mirboo North. Picked up my passport from the postoffice and headed back. Rode on many of the dirt bike single tracks along side the rail trail which was pretty fun. Finished the ride in the dark, fortunately the Cannondale can see in the dark and ride by itself. Knees ok, but not perfect.

Wednesday May 7, 2008 #

Kayaking (Lake Narracan) 45:00 [3] 6.5 km (6:55 / km)
shoes: Fenn Millennium

Morning paddle with Kathryn. Wind was strong, it was raining and the power station has sucked all the water out of the lake so I didn't exactly enjoy myself. Much different to last time I came here.
Paddled the millenium with 1TB

Tuesday May 6, 2008 #

Running (Traralgon) 1:03:41 [3] 13.0 km (4:54 / km)
shoes: new NORTH FACE Anurva

Lunchtime run with John from his place through the pines. At a nice brisk pace but I felt quite good.

Monday May 5, 2008 #

Running (Delburn forest) 36:45 [3] 6.3 km (5:50 / km)
shoes: Salomon Trail Comp2

evening run with Kathryn. Legs surprisingly felt good.

Sunday May 4, 2008 #

MTB Cycling long (CIS to Emerald return) 5:15:00 [3] 105.0 km (3:00 / km)
shoes: Cannondale Rush

From Kim's to Ferntree Gully then up to Belgrave in time for the start of the Puffing Billy Fun Run. Rode along in front of the race until about half way, then stopped at one of the crossings to watch the runners pass. Then rode to the end, talked to a few people, then back to Emerald for coffee and apple crumble. Pushed the pace a bit on the way back, and blew out all the cobwebs after Dandinong before crusing the last 5km home. Knees were ok, and otherwise felt quite good, but tired at the end.

Running (CIS Frankston return) 1:20:00 [3] 14.0 km (5:43 / km)
shoes: Nike Bowerman

4pm run with Kim and Dave. Felt very ordinary for most of the run, particularly in the guts. Certainly a tough start to kim's training camp.

Saturday May 3, 2008 #

MTB Cycling long (Dandinongs) 3:50:00 [3]
shoes: Cannondale Rush

Long mtb with Kim and Josh. Didn't want to push my knee too hard, so piked on the ride to Josh's, and home again. But knees were ok and i felt good on the bike. Pace was pretty easy except up the hllls.
You wouldn't even know Josh had been injured.

Running (One Tree Hill) 46:00 [3]
shoes: new NORTH FACE Anurva

had a bit of rest and food after the ride, and went for a run. Legs felt surprisingly good so i pushed a bit harder up the hill (23mins) and cruised back down. Hansen track, One tree Hill, Macedon track, Hansen track.

Friday May 2, 2008 #

Kayaking (Fishermans Beach) 1:06:00 [3] 10.0 km (6:36 / km)
slept:5.0 shoes: Mark2 surfski

morning paddle with Mounty. The Mark2 hasn't seen much action lately, but it was great to paddle again. I felt nice and strong, and it was a nice morning, but quite flat.

Thursday May 1, 2008 #

Running (Two Creeks/Little Diggers) 58:31 [2] 9.0 km (6:30 / km)
shoes: Nike Bowerman

Stingers training with Prong, Jose, Andy and Sebba. Had to borrow a crap light so ran very slowly on the rough tracks. Knees felt ok though.

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